What Ingredients Should You Avoid in Sports Supplements?

Being an athlete, you would undoubtfully have a set of sports supplements you take to boost your performance and endurance. Indeed, you would have come across a long list of diets and ingredients you should include in your diet. 

However, your supplement store may only market the advantages of certain ingredients, which may only have short-term benefits. Several ingredients contain adverse effects, which you must avoid completely. 

So, this post has listed the ingredients you must avoid when choosing sports supplements. Read on!

Ingredients to Avoid in Sports Supplements

You would have come across a long list of ingredients you must ensure your sports supplements include. However, take a look at the ingredients that you must steer clear of:


Creatine is an amino acid the body produces naturally. And the main reason it is included in sports supplements is to increase the effects of exercise to boost endurance and muscle growth. Meanwhile, you might not be aware that the adverse effect of creatine is cramping, water retention, nausea, and diarrhoea. 

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Creatine is ideal only for short-term use in healthy adults. However, athletes below 18 years of age must avoid creatine in their sports supplements altogether. 


Often brands market the ingredient as Isoflavone for bodybuilding and performance enhancements. This naturally occurring substance is found in Soy and other foods while impacting hormonal function on consumption. 

This ingredient is an anabolic steroid; in other words, it increases muscle mass. Although, methoxy isoflavone has adverse effects such as testosterone-like effects. 


You might have come across chromium’s mineral form, often marketed as chromium picolinate in many reputed supplement brands. This mineral sure has results for weight loss as it enhances insulin’s effects in the body. Plus, chromium also helps convert food into energy quickly, thereby speeding your metabolism. 

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You would have already guessed it; this ingredient comes with its own side effects. It has been observed that long-term usage of chromium supplements leads to kidney and liver damage. Another side effect is anaemia and irregular heart rate. 

Artificial Sweeteners and Sugar Alcohol 

Several sports supplements come in different flavours. As sugar may increase calorie intake, some brands add artificial sweeteners and sugar alcohol to enhance the flavour. While this may be a great alternative, it also has some disadvantages. 

Some sweeteners cause intestinal distress and discomfort. So, you may experience symptoms like gas, bloating, and diarrhoea. As such, these symptoms and discomforts may negatively affect your workout or a sports event. 

So, if you find artificial sweeteners such as sucrose in the supplement, you may want to look for better alternatives with natural sweeteners. 

Excess Caffeine 

An ingredient such as caffeine should be used in a moderate amount because it is a stimulant. So, if this ingredient is used excessively, you may experience increased blood pressure, impaired sleep, and stress. 

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Most supplements contain moderate amounts of caffeine. In addition, the brand also includes the recommended amount for consumption on the container label. As such, if you consume one to two cups of coffee in a day, it is advisable to check with your dietician on the amount of supplement you need. 

Athletes need to regulate their diet and incorporate sports supplements to increase muscle mass and endurance. However, if you’re not careful, you may consume harmful ingredients that only have short-term benefits. Now that you know what ingredient to avoid in your sports supplements, head to the nearest supplement store for products ideal for you. Also, make sure you get yourself a reliable supplement to boost your health as per your desire and needs.

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